Upper Push

Barbell Bench Press
135x8
185x8
185x8
185x8
185x8

Shoulder Press - 3x5.....135

Cable Fly - 35x10, 40x10, 10, 10
Cable Bench Press - 35x10, 40x10, 10, 10

Single Arm Bench Press - 3x12.....50

Close Grip Handle Pushups - 3x15

Plate Squeeze twist - 3x8......5s

Single Arm Pushdown - 20x12, 25x12, 25x12

Upper Push

Pause Bench Press
warm up
135x3
135x1
185x3
205x2
work sets
225x2
225x2
225x1

Handstand Pushups - 8, 8, 7

Single Arm Incline Bench Press
50x12
50x10
50x10

Superset
Cable Fly - 3x10.....30
Cable Bench Press - 3x10.....30

Close Grip Pushups - 3x12

DB Curls - 3x12....25s

Upper Push

Had some trouble with a minor back injury, feel good now, have been working out still but just didn't post, back to updating now!

Pause Bench Press
warmup
135x3
135x3
185x2
205x2
work sets - 3x2......215

Hanstand Pushups - 8,7, 6

Cable Bench Press - 3x15.....22

Incline Single Arm Bench Press - 3x10.....50

Incline Neutral Bench Press - 3x10......50s

Pushdown - 3x12....62.5

I have changed my programming, this one doesn't have one focus just general fitness, my old bench press program felt really good and my bench finally progressed to ending with 5 sets of 3 with 235 (which I didn't post) and finally getting 5 reps with 225 (then 4 and 4).  Good working today!

Upper Body

Single Arm Bench Press - 3x12.....55

Cable Row - 3x12.....30

Dips - 3x17

Reverse Machine Fly - 3x12.....135

Superset
Reverse Grip Pushdown - 52.5x10, 8, 8
Pushdown - 52.5x8, 6, 6

Superset
DB Rotating Curls - 30sx8, 8, 8
DB Rotating Curls - 20sx8, 6, 6

Upper Body

Single Arm Bench Press - 3x14.....50

Standing Cable Curl
77.5x12
82.5x12
87.5x12

Lateral Raises - 3x15.....22.5

Reverse Cable Fly - 3x13

Supsersets
Incline Hammer Curls - 25sx6, 30sx6, 6
Incline Curls - 25sx5, 30sx3, 25sx3
Incline Wide Curls - 20sx6, 25sx3, 3

DB Skullcrusher - 3x10.....30s
DB Neutral Bench Press - 3x10...,30s

Neutral Pullups - 3x12

Upper Body

Single Arm Bench Press - 3x12.....50

Neutral Pulldown- 3x12.....130

For time
50 Handle Pushups
50 Dual Cable Rows - 32.5
Time: 7:34

Alternate Sets
DB Skull crushers - 3x11.....30s
Cable Curl - 3x12....10

I was surprised how hard the single arm bench presses were, I may need to work on that one!